Enjoy a slow cooked Low FODMAP Beef Stroganoff in a gluten free mushroom sauce. Through the magic of the slow cooker, dinner is done when you walk in the door. Tender pieces of beef alongside a delicious mushroom gravy served over gluten free egg noodles. Enjoy this classic beef stroganoff recipe even if you cannot eat gluten.
Have you ever seen those inexpensive packages of cubed stew meat in the meat area in your grocery store? Grab two pounds and make this beef stroganoff! This cut of meat is perfect for the slow cooker.
Give the meat cubes a quick sear in garlic oil to add flavor before adding the meat to the slow cooker. Then, create a quick traditional stroganoff sauce in the same frying pan. Fewer dishes for the win! This low FODMAP slow cooker beef stroganoff recipe will become one of your favorite meals.
Simple Beef Stroganoff Ingredients
Stew Meat - For a quick meal, use cubed stew meat. Otherwise, you can purchase a chuck roast and cube it yourself.
Garlic-Infused Oil - Add some additional flavor to the meat when seared. I love this oil from Amazon or Trader Joe's option.
Beef Broth - Use either a homemade version or a low FODMAP version.
Gluten-Free Flour - This is a thickener for the mushroom sauce. I use a rice-based flour. My favorite brand is Bob’s Red Mill 1-to1 in the blue bag.
Dried Dill - This spice adds a wonderful flavor.
Dijon Mustard - Adds a bit of spice that makes you wonder where it is from.
Worcestershire Sauce - Adds some umami flavor. Make sure you have a gluten free option. Lea Perrins is a great option. Please be aware there are onion and garlic listed on the ingredients. However, Monash University has tested it to be safe at two tablespoons per meal.
Kosher Salt and Ground Black Pepper - Don’t skimp on either.
Canned Mushrooms - Using canned mushrooms rinsed with water. This will rinse away any fructans absorbed into the water. Fructans are water-soluble. Monash University tested canned mushrooms and found them safe at 75 grams.
Lactose Free Sour Cream - Adds the perfect tangy flavor without lactose.
Fresh Parsley - Optional, but adds a pop of color and freshness when serving.
Gluten-Free Wide Noodles - Use gluten-free noodles to serve with the beef stroganoff. Rotini noodles will also work.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeBeef Stroganoff Instructions
In a large skillet, drizzle in the garlic olive oil. Heat the skillet over medium high heat and add the beef stew meat. Do this in batches so the meat will sear. Do not overcrowd the pan. When the pieces are golden brown, remove them from the pan and add them to a four-quart slow cooker.
Using the same skillet used to sear the stew meat, turn the heat down to low, and sprinkle the gluten free flour over the leftover grease. If there aren’t three tablespoons of fat, add three tablespoons of butter. If there is some grease but not enough, add a tablespoon or two of butter. Whisk the flour and the leftover grease together.
Once no flour remains, add a quarter cup of the beef broth and whisk. The beef stock will hydrate the flour and form clumps. It is ok. They will whisk out once you add another quarter cup of stock, whisk again, and add another quarter cup. Keep doing this until you have gravy in the skillet.
Add the Dijon mustard, worcestershire sauce, dried dill, salt, and pepper, and stir. Next, drain and rinse the mushrooms. Add them to the gravy sauce and stir.
Lastly, add the salt and pepper and stir. Taste the sauce to see if it needs more salt. Beef stocks can vary in seasoning.
Pour the stroganoff sauce over the seared meat in the slow cooker. Stir to combine and cover the slow cooker.
Cook on low heat for 6-8 hours or high for 3-4.
Thirty minutes before serving, add the sour cream to a medium bowl. To that bowl, add roughly a cup of sauce, it does not need to be exact, to the sour cream and stir until combined. Doing this will not cause the sour cream to blend evenly with the mushroom sauce and will help it combine entirely with the gravy. Add the sour cream mixture to the cooked beef in the slow cooker and let it cook on low for thirty minutes.
Serve the tender beef stroganoff over cooked egg noodles. Add optional garnish of chopped flat-leaf parsley to add a touch of freshness to the rich, creamy meal.
Beef Stroganoff Substitutions
Low FODMAP Beef Stock - You can swap them interchangeably if you do not have beef broth but have beef stock.
Plain Greek Yogurt - Instead of sour cream, use a protein-packed plain Greek yogurt option. It will still add that tangy flavor to the creamy mushroom sauce. Depending on your tolerance of lactose.
Oyster Mushrooms - Swap out canned mushrooms for oyster mushrooms. Monash University has tested them safe in the same quantity as canned mushrooms, 75 grams. It is great to have options!
Sour Cream - If lactose is not a trigger food for you. Use full-fat regular sour cream.
Regular Flour - If fructans are not a trigger and you have passed an elimination test and know you can tolerate them, use regular all purpose flour instead of gluten free flour. Also, use regular egg noodles to serve the beef stroganoff. Both of these ingredients can be high FODMAP foods. It is important to know your own individual tolerance level and trigger foods.
Beef Stroganoff Variations
Beef Stroganoff With Ground Beef - Another great option is to use ground beef instead of stew meat. This type of beef stroganoff is also a delicious option if you can't find stew meat or need a cheaper option.
Dairy Free Beef Stroganoff - Use more garlic olive oil instead of butter. Swap the lactose free sour cream for unsweetened coconut cream for a dairy-free option. It will create a creamy sauce.
Beef Stroganoff Serving Options
Egg noodles are the classic way to serve with beef stroganoff. The best gluten free option I have found is from Jovial, which is called Egg Tagliatelle Pasta. However, there are alternative options for this easy comfort meal that are equally delicious.
White Rice cooked in beef stock - Make a batch of rice and use beef stock instead of water.
Mashed Potatoes are also a way to serve beef stroganoff. I love this quick Instant Pot version.
Gluten Free Toast. Toast a piece of gluten free bread and add the beef stroganoff over it. Add a scoop of mashed potatoes for a heartier dinner. It is the ultimate comfort meal.
Storing Leftovers
To Store: any leftovers in an airtight container in the refrigerator for up to four days.
To Reheat: place in a microwave safe container and heat for 1-2 minutes, stirring halfway between the cooking time. Another option is using a saucepan on the stovetop, stirring until heating through.
To Freeze: Beef stroganoff leftovers will freeze well. Allow the leftovers to cool completely and store them in a freezer friendly container or a zip-top bag. Use within three months. Defrost and use the reheating instructions above. It is best to not freeze the noodles with it. Make a new batch of noodles when defrosting the frozen leftovers.
Meal Planning
I love to do all the prep work for this meal the night before while cooking dinner. Then, I keep the slow cooker in the refrigerator overnight and put it in the slow cooker before I leave for the day. Then, when I get home, all I have to do is boil the noodles and make a veggie. Peas are an excellent option, and supper is done.
Additional Low FODMAP Beef Recipes For Dinner
FAQs
The classic pairing is usually peas. If you are short on time, pop a bag of frozen peas in the microwave. However, if you have more time, I love sweet and salty green beans or corn pudding as side dish options.
Technically, no, you do not need to sear the stew meat. However, searing the meat adds a wonderful flavor. It is all about creating layers of flavor and searing the meat is one of the many layers of flavor to beef stroganoff.
If you have lumps of flour that will not whisk out, the mushroom sauce is not ruined. In order to fix it, It needs to be strained with a fine mesh strainer. It is important to do this step, if needed, before adding any spices, mustard, or Worcestershire sauce.
Low FODMAP Beef Stroganoff
Equipment
Ingredients
- 2 Pounds Beef Stew Meat Cubed
- 1 Tablespoon Garlic Oil
- 3 Tablespoons Gluten Free Flour
- 3 Tablespoons Butter if needed
- 2 cups Beef Broth Low FODMAP
- 5 ounces Mushrooms, Canned sliced, drained and rinsed
- 1 Tablespoon Worcestershire Sauce Gluten Free
- 1 Tablespoon Dijon Mustard
- 1 teaspoon Kosher Salt
- ½ teaspoon Black Ground Pepper
- 1 teaspoon Dried Dill
- ½ cup Lactose Free Full Fat Sour Cream
- Gluten Free Noodles
- Fresh Parsley Optional
Instructions
- In a large skillet, drizzle in the garlic olive oil. Doing this in batches, heat the skillet over medium heat and add some of the beef stew meat. Sear until golden brown on two sides. Remove from the pan and add them to the slow cooker. Use tongs to keep as much grease as possible in the pan.
- Using the same skillet used to sear the stew meat, turn the heat down to low, and sprinkle the gluten free flour over the leftover grease. If there isn’t much grease, add a tablespoon of butter.
- Whisk the flour and the leftover grease together, and butter if needed.
- Once the white streaks of flour are gone, add a quarter cup of the beef stock and whisk. The beef stock will hydrate the flour and form clumps. It is ok. They will whisk out once you add another quarter cup of stock, whisk again, and add another quarter cup. Keep doing this until you have gravy in the skillet.
- Add the Dijon mustard, dried dill, salt, and pepper, and stir. Next, drain and rinse the mushrooms. Add them to the gravy sauce and stir.
- Taste the sauce to see if it needs more salt. Beef stocks can vary in seasoning. Pour the stroganoff sauce over the seared meat in the slow cooker or crock pot.
- Cover and cook the slow cooker on low heat for 6-8 hours or high for 3-4.
- Thirty minutes before serving, add the sour cream to a medium bowl. To that bowl, add roughly a cup of mushroom sauce to the sour cream. Stir until combined. Doing this will help incorporate the sour cream into the mushroom gravy.
- Next, boil the egg noodles according to the package instructions. Drain and scoop the beef stroganoff over the noodles and serve immediately.
- Store any leftovers in an airtight container in the refrigerator for up to four days. Reheat in the microwave or a saucepan on the stovetop. Stirring halfway between cooking times to ensure there are no cold spots.
Notes
Nutrition Information
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